The Magazine For Life
➜ joy mccarthy's
drink
up!
why water is vital to your health
top tips to
Beat the postwinter blues Fitness News
Meet you at the Barre ➜ Fitness for Dumbbells ➜
Debunking 5 common Myths about gmos
SPRING ISSUE » 2015
healthylivingmagazine.ca
contents
10
7
Issue 1 » 2015
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departments 5 upfront 8 new & newsworthy 14 dental health 20 fitness 25 marketplace 30 recipe
W
ater: How much do we ne e d? How much is to o much ?
features 7
how to beat the post-winter blues Health expert Joy McCarthy shares six of her top tips to help you dispel those lingering winter blues.
10 drink up! why water is vital to your health Keeping our bodies hydrated ensures they function at their best. But how much water do we need and how much is too much? Shawn Nisbet makes it crystal clear!
13 debunking 5 common myths about gmos With so much conflicting information floating around regarding genetically modified organisms, no wonder we’re confused. HL clarifies five common misconceptions.
14 Red wine and healthy gums Recent research shows the occasional glass of red wine is not only heart-healthy but gum-healthy as well. Dr. Perry Lichtblau explains why.
19 What a pain! For the millions of people who suffer from back pain, simple household chores can be a daily challenge. Chiropractor Judy Snider offers her top tips on coping with the pain – and avoiding it in the first place.
20 fitness for dumbbells Personal trainer Earl Salzman reveals how his optimum physical condition probably saved his life as he recovers from a recently diagnosed heart problem.
22 meet you at the barre! Barre classes are springing up everywhere. Studio owner and instructor Lynne Stewart explains how this new fitness workout works and why it’s so popular.
lly in a e r 's are W hat s and O M G safe? they
13
from the publisher
spring issue » 2015
Change is in the Air!
Publisher
Don Flynn 416.498.4996 Ext. 7 Cell: 416.917.0986 don@healthylivingmagazine.ca Editor
There are many changes afoot here at HL. First of all, we have just finalized merging Healthy Living Magazine with another local publisher. This will enable us to expand our advertising sales force so we can bring you, our readers, larger issues with more healthy lifestyle information. We also introduce you to a couple of new writers in this issue, and we plan to bring several more well-known names on board in the months ahead. By combining facilities, we will have more staff and know-how to expand our website and social media activity. We are also considering an e-newsletter, as well as the expansion of Healthy Living Magazine nationwide. By using the QR code shown in this issue, you will be able to access our website and keep up with our latest editorial, including upcoming events in your area. You will also see a QR Code Directory which will guide you to many of our advertisers’ products and services. As you read through this current issue, Shawn Nisbet explains why water is vital to your health and Dr. Perry Lichtblau reveals a surprisingly beneficial link between red wine and gum disease. And don’t miss the article by Joy McCarthy, a health expert who appears regularly on CBC’s Steven and Chris, as well as Global TV’s Morning Show. We also clear up five common myths surrounding GMOs, offer advice on taking the back pain out of housework and we check out the growing popularity of barre classes. As always, if you have any comments or questions about current features, or suggestions for future articles, just email or write to me with your thoughts, and please support our advertisers, telling them you saw their ad in Healthy Living Magazine, the only publication in the region whose mandate is to help readers achieve and maintain a healthy lifestyle. Until next time . . .
Don Flynn, Publisher Direct: 416-917-0986 don@healthylivingmagazine.ca
Marilyn Arthurs marilyn@healthylivingmagazine.ca ADVERTISING SALES
Nora Lee 416.498.4996 Ext. 2 Cell: 416.508.7597 nora@healthylivingmagazine.ca Jim Mallory 416.498.4996 Ext. 5 jim@healthylivingmagazine.ca Graphic Designer
Priscilla Di Carlo Contributing Writers
Dr. Perry Lichtblau Joy McCarthy Shawn Nisbet Dr. Tej Sahota Earl Salzman Dr. Judy Snider Lynne Stewart Distribution
Distributed throughout York Region. Available at select local food stores, health food retailers, doctor and dentist offices, health clubs, community centres, fitness centres, drugstores, medical clinics and more. Healthy Living is published 4 times yearly by The Town Crier of Markham Inc., 7 Town Crier Lane, Suite 100 Markham, ON L3P 2T9 Phone: 416.498.4996 office@healthylivingmagazine.ca Persons not in our free distribution area may subscribe. Canada: $19.78 for 4 issues. ($17.50 plus $2.28 HST) For subscription inquiries email: office@healthylivingmagazine.ca All rights reserved. Reproduction in whole or in part without the permission of the publisher is strictly prohibited. Information presented is compiled from sources believed to be accurate. However, the publisher assumes no responsibility for errors or omissions. The publisher assumes no responsibility for the claims in items reported or for the opinions expressed by our writers. The information in this publication is not intended to replace or substitute for medical, legal or financial advice. Always seek advice from your physician or other qualified health provider regarding any medical condition or treatment. We welcome your suggestions. Unsolicited manuscripts are invited, but will not be returned.
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4 | Healthy Living
up front
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Healthy Living | 5
up front Healthy
Eating Tips
When planning a meal or snack, make healthy choices based on Canada's Food Guide, which describes how much food you neeed and what types of food are best for healthy eating.
The Hearty Artichoke health food store has moved to a new location at 6280 Main Street in Stouffville. 905.642.8643. heartyartichoke.com
Choose foods that provide: Fibre slows the rise in blood glucose, helps improve choleserol levels and helps you feel full choose vegetables, fruits, beans, lentils, whole grains Vitamins and Minerals help keep the body healthy and fight infection choose brightly coloured vegetables over french fries, milk over pop, whole grain over white bread
Mouthguards reduce sports injuries Dental hygienists see first-hand the impact of injuries to the teeth, gums, and jaws as a result of participation in sports. Mouthguards are essential, they say. Proven to reduce the risk of such orofacial injuries the dental hygienist can custom-fit a sports mouthguard for you during a regular dental visit. If you play hockey, soccer, football, rugby, martial arts, lacrosse, boxing, basketball, baseball, or if you enjoy BMX, skateboarding, skiing, and snowboarding, find out if your sports organization requires mandatory mouthguard protection. If it doesn’t, ask why? The average cost of a custom-fitted sports mouthguard can be as low as $50, while the estimated cost to treat a lost front tooth over a lifetime can range from $5,000 to $10,000. Clearly mouthguards are a cost-effective investment in protection. At www.cdha.ca/mouthguards, read the FAQs, tips, and other important information – and most importantly, always protect your mouth at games and practices. Additional information is available online at www.dentalhygienecanada.ca. – News Canada
Choose foods lower in: Fat provides extra calories; saturated and trans fats increase your risk of heart disease limit fast food, baked goods, fatty meats, cream Sodium (Salt) can lead to high blood pressure lmit fast food, canned/dried soups, salty snacks, prepared frozen dinners Sugar provides extra calories; may make control of blood glucose and blood fats difficult limit regular pop, fruit drinks, candies, desserts Information courtesy of the Candian Diabetes Association.
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6 | Healthy Living
How to Beat the Post-Winter
Blues
Joy McCarthy's 6 top health tips will help you spring into summer Now that the days are getting longer and warmer, it’s time to shake off the last of those nagging winter blues. There are some great ways to welcome the spring – and feel your best all year round. So to tide you over until summer, here are my top healthy lifestyle tips for moving from winter into spring: Happiness is a choice. If you wake up feeling grumpy or as the day progresses you feel like the world is against you, do something about it! Remember, you always have a choice to let situations and people get you down or not. The absolute best strategies to get yourself out of a funk are: 1. Say aloud to yourself, 'Today is a wonderful day full of unlimited possibilities.' 2. Count your blessings. For as long as I can remember, Oprah has been advising us to state five things for which we are grateful – and to write them down. 3. Expect the best, not the worst, and take a look at this video: http://www. youtube.com/watch?v=VFP2p0Y9gU8 Bring colour into your life. Wear a cheerful, bright coloured top or scarf, paint a room your favourite uplifting colour, buy some fresh flowers or green leafy houseplants and place them in the most liveable room in your home. Colour therapy is incredibly effective at boosting your mood. Try supplements to support your body. Supplements containing omega-3s and vitamin D help lift our mood. There are also some great herbal supplements on the market that can help us beat the blues. Neurapas balance, a homeopathic remedy, promotes a healthy, balanced mood and regulates sleep. This product contains St. John's Wort, valerian root and passionflower – all of which relieve
symptoms of burnout and stress, and can help you deal with the post-winter blues the natural way. Invite and allow love in your life. Often, single people assume that being with someone will bring them love, while some coupled people are constantly seeking more love. Guess what? If you start with yourself, i.e. saying and thinking more loving kind thoughts, love might just come knocking on your door! Get some fresh air and sunshine on your face. I've already mentioned the power of vitamin D, and sunshine is truly the best source, as is fresh air. So get outside for a welcome burst of sunshine and fresh air. Just thinking about cool crisp air with a sunny blue sky will put you in a good mood. Even if it's grey and damp outside, just close your eyes and visualize it! Happiness cannot be found in a tub of ice cream, a plate of white pasta or a bag of candy. These foods, or rather, phood-like substances, are a recipe for prolonging the blues. Foods with zero nutrition tax the body and create a need for even more nutrients for their assimilation. If you eat processed 'white' junk foods, your brain will continue to crave nutrients, and you will end up craving even more sugar and refined carbs. How do you stop this? Eat nutrient-dense delicious foods. HL
Joy McCarthy is a certified holistic nutritionist (CNP, RNCP), founder of JoyousHealth.com and wellness clinic Joyous Health, where she consults a global community of clients and teaches workshops. Author of “JOYOUS HEALTH: Eat & Live Well without Dieting." Joy is a regular health expert on CBC’s Steven and Chris and Global TV’s Morning Show. She is an international speaker and teacher at the Institute of Holistic Nutrition. Healthy Living | 7
new &newsworthy solo GI Energy and Nutrition bars
1
add a spring to your step Solo GI Energy and Nutrition Bars, the low-glycemic and gluten-free energy bars, are now available in three new flavours. Apple Cinnamon with Quinoa is filled with decadent pieces of dried apple and hidden bits of quinoa wrapped in yogurt. Mocha Fudge is fudgy and soft with a rich dark chocolate combined with a mild coffee flavour. Dark Chocolate Almond is packed with chunky almond pieces, coated in dark chocolate goodness. Available at retailers throughout York Region.
lanlay magic cream
protection-plus for environmentally induced conditions
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Lanlay Magic Cream smoothens and softens the skin. In addition, it is especially effective in minimizing the discoloration of dark spots and skin lesions and it is also good for acne. Treating wounds with Magic Cream stops bleeding and stimulates the skin for a faster recovery. Lanlay Magic Cream also prevents scarring. It is ideal for athlete’s foot, psoriasis, rashes, cold sores, nail infections, warts and eczema. Available online at www.lanlaygroup.com
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dirty diets "Exposing the dietary lies keeping you from looking and feeling your best." That's the message from Brad King, author of 11 books including the international best sellers, Fat Wars and Bio Age and the award-winning Beer Belly Blues. Dirty Diets takes you inside the world of processed foods and the diet industry to expose the secrets they do not want you to know. Available in health food stores, including The Hearty Artichoke in Stouffville.
8 | Healthy Living
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of Far Infrared Rays and Negative Ions in the steam increase the temperature inside the LANLAY Detox Spa in order to open up the pores and penetrate the heat deeply into the body. During the therapy, heat inside the body increases up to 42º to 43º Celsius, which inactivates the harmful bacteria and penetrates more than 5 centimeters into the skin, even into internal organs and bone marrow. This technique helps to excrete harmful bacteria, heavy metals, positive ions, radiation, residual medications, alcohol, chemicals and toxins – obtained from air, water, daily eating habits and lifestyle – out of the body through perspiration glands.
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by burning fatty acids in the body that are built due to unhealthy eating and lack of efficiency, and which cause obesity. These fatty acids along with positive ions, harden and clog the blood vessels and arteries as well as gradually lead to dysfunction in various body systems.
D The LANLAY Detox Spa releases negative ions which can soften the blood vessels and help with blockage. They work as antioxidants, helping
to neutralize harmful toxins and prevent the body from their harmful effects. During the therapy, positive ions are replaced with negative ions through the pores. This helps regulate bodily functions, improves oxygen and blood circulation in the body and strengthens the immune system.
D LANLAY Detox Spa is beneficial in rejuvenating the skin to make it smoother and younger. Regular use of this therapy can help reducing the appearance of dark spots, as well as blemishes and acne, as it opens up the pores and deeply cleanses them. Skin becomes brighter, smoother, younger and more flawless than ever before!
It is vital to detoxify the body regularly in order to prevent the negative effects of harmful bacteria and the gradual accumulation of harmful toxins in the body that can weaken the immune system and cause serious health problems. The process of detoxification leads to cell renewal and releases tension from muscles, significantly reducing aches and pains. With regular use of the amazingly effective therapies of LANLAY Detox Spa, individuals can live a longer and healthier life than ever before!
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cover story
Drink Up! Why
Water is Vital to Your Health
Did you know your muscles and brain consist of about 75% water, and that your blood is about 82% water? That’s why it’s important to keep your body sufficiently hydrated to ensure it functions at its best. But how much water do we need to drink on a daily basis? And how much is too much? Shawn Nisbet makes it crystal clear!
10 | Healthy Living
A
ccording to some studies, about 75% of us are chronically dehydrated. Even mild dehydration can affect our metabolism, the rate at which we burn calories, and compromise our health. Our bodies cannot transport nutrients effectively without enough water. Water maintains skin tone, flushes out toxins and enables the kidneys to filter wastes effectively. Water boosts the body’s ability to digest food and convert it into energy. Adequate hydration also helps to regulate internal body temperature, and some studies say it can ease back and joint pain. When hydrated, the body does not have to work as hard to pump blood and deliver sufficient oxygen to the muscles.
are abnormally low. The body’s water levels rise and cells begin to swell, which can cause various health problems – from mild to life-threatening. Those at highest risk of hyponatremia are endurance athletes, crash dieters, those on low salt or no salt diets, binge drinkers, diabetics, those with kidney problems, and those over 65.
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Symptoms of Dehydration Are you dehydrated? The symptoms are many and varied, ranging from increased thirst, headaches, muscle cramps, sluggishness, fainting and inability to sweat to a dry mouth, swollen tongue, weakness, palpitations, confusion, dizziness and decreased urine output. While everyone should remain properly hydrated, it is vital as we age. Given today’s ageing population, that is an increasingly significant factor. If you are presently drinking only a couple of glasses of water daily, increase the amount you drink slowly, adding a couple of glasses a day. If you are going to the bathroom too frequently, your body may be low in nutrients, especially minerals, so it cannot absorb water as it should. Cut down on junk and processed foods, and eat more vegetables.
What Causes Dehydration? Apart from the obvious reason – not drinking enough liquids – dehydration can also result from sweating through illness, excess heat, exertion or hot flashes, as well as vomiting, diarrhea, food poisoning and stress. To process water, your body needs a sufficient supply of electrolytes. Increased water intake boosts the demand for electrolytes. The combination of too much water and not enough sodium or electrolytes can cause problems, such as a condition called hyponatremia. This occurs when sodium levels in the blood
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Healthy Living | 11
Will Drinking More Water Make You Healthier? For those who continue with detrimental lifestyle choices such as poor quality sleep, lack of exercise, too much exercise, poor diet, lack of fruit and vegetables, too much processed foods and excess alcohol, simply drinking more water will not be sufficient to reap positive results. But it is a good start. You may need to increase your fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair water excretion and even require your fluid intake to be limited under medical supervision. Women who are expecting or breastfeeding need additional fluids to stay hydrated. The Institute of Medicine recommends pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day. Your kidneys filter and purify your blood, regulate blood pressure, balance electrolytes and other ions in your blood
system, and eliminate toxins – and flushing toxins out through your kidneys is an important part of healing. Kidneys are among the most hard-working organs, and since all kidney functions involve filtering blood through tiny tubes, drinking adequate water and keeping your body hydrated makes filtering easier.
Healthy Habits to Help Hydration Drink one or more glasses of pure water upon rising and try not to eat for at least 20 minutes. Add a little organic squeezed lemon for a mild daily detoxification method. Also, check your fluids. If your urine is unusually strong smelling or dark, you may be mildly dehydrated. Urine should be straw yellow in colour. Check for any changes in how much water you pass. Low urine volume over the course of a day is usually associated with dehydration. Some say you should visit the bathroom every three to four hours during your waking day. Keep a pitcher of flavoured water in the fridge for easy accessibility, and flavour it with: lemon, lime,
Drink one or more glasses of pure water upon rising and try not to eat for at least 20 minutes. Add a little organic squeezed lemon for a mild daily detoxification method.
12 | Healthy Living
orange or cucumber slices; basil or mint leaves; frozen or fresh fruit; or chilled herbal teas. While caffeinated drinks may have a mild diuretic effect, meaning they may cause the need to urinate, they don’t appear to increase the risk of dehydration, but caffeinated drinks may also cause headaches and insomnia in some people.
Can Higher Water Intake Boost Weight Loss? Yes and no. Sometimes it’s difficult to differentiate between thirst and hunger. If you try to quench your thirst with food you may end up over-eating, so drink at least 20 minutes before a meal. There are many ways to lose weight, but simply increasing your water intake will not have great results on its own.
Tap or Bottled Water? If you choose bottled water, check the source. Natural mineral water is a healthier choice. If you are concerned about the quality of your tap water, think about getting a water filter. In general, the best water filters involve blocks of carbon (rather than granulated carbon) and are often combined with reverse osmosis filters. Under-sink filters are typically more effective (and expensive) than those that attach to the faucet. A carbon block or reverse osmosis filter is preferred over distilled water because too many desirable minerals are lost during the process of distillation. Remember, water is your best choice to stay hydrated: it’s calorie-free, caffeine-free, inexpensive and readily available. Experts rank water second only to oxygen as essential for life. Take your hydration seriously and start feeling better today! HL Shawn M. Nisbet, RHN, Registered Holistic Nutritionist, Yoga Teacher & Nordic Pole Walking Master Instructor. 416.804.0938; info@ shawnnisbet.com; www.shawnnisbet.com.
Debunking 5 common myths about GMOs We’re all inundated with information every day and with so many conflicting stories in the media and on the internet about genetically modified organisms (GMOs), it’s no wonder some people are confused. Let’s dig a little deeper into some common misconceptions about GMOs. Misconception #1: If it’s extra-large, seedless, looks weird, tastes bad, and feels squishy – it must be a GMO. Just because your watermelon is extra-large doesn’t mean it’s been genetically modified. In fact, in Canada there are only four GM crops commercially available – corns, soybeans, canola and sugar beets. Misconception #2: GMOs aren’t safe. GM crops are among the most thoroughly tested in history. Trillions of meals containing GM ingredients have been consumed worldwide without a single credible case of harm. Before any new GMO makes it to market, it must be extensively tested to ensure it is safe for people, animals and the environment. Many independent scientists and organizations around the world have endorsed the safety of these crops – including the United Nations Food and Agriculture Organization, the World Health Organization, the American Medical Association and, here in Canada, Health Canada.
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Misconception #3: There is animal DNA in GMOs. There are no commercial GM crops on the market today that have been genetically engineered using animal genes. Misconception #4: GMOs have pesticides injected into them. Some crops, like corn and cotton, have been genetically modified to resist pests that are otherwise controlled through pesticides. These seeds contain a protein called Bacillus thuringiensis (Bt), which is naturally found in the soil, and allows them to fend off very specific pests. Bt is not toxic to humans and has been used in organic farming as a spray for a century. Misconception #5: GMO companies force farmers to grow their crops. Farmers are savvy business people who choose to grow the seeds that work best on their farms – this can include GM crop varieties and organic, hybrid and conventional seeds. Canadian farmers have access to many different types of seeds and often grow a combination of different types of seed on their farms. HL For more information on GMOs visit www.gmoanswers.com. — News Canada
Healthy Living | 13
dental health
Red wine
and Gum Disease By Dr. Perry Lichtblau Recent research has shown that having that glass of red wine is not only heart healthy but gum healthy as well! Periodontal (gum) disease is a progressive infectious disease that affects the gums and bone that support your teeth. Everyone has bacteria in their mouth. Some of the properties of all living cells include ingestion and excretion. We eat to grow and we go to the bathroom.
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Bacteria eat the same food we put in our mouth. As the bacteria grow and colonize it accumulates and combines with protein in our saliva to form a sticky biofilm (plaque). Dental plaque provides a protective environment for bacteria to continue to eat and grow. The problem only occurs when they excrete their acidic by-products on our teeth and live next to our gums. This acid dissolves holes in our teeth resulting in cavities. It also irritates our gums and causes inflammatory cells (Macrophages) in our body to attack those irritants and deposit free radicals in the area. When those inflammatory components are released, the blood vessels in our gums dilate (enlarge) and bring more immune cells into the area to fight off the bacterial irritants. That is why we get bleeding around our gums. Fighting off bacterial irritants in our gums brings on a strong immune system response which inadvertently and irreversibly damages the boney supporting structures of our teeth. This is what leads to gum disease, bone loss and loose teeth. Now you know why it is so important to brush and floss the biofilm (plaque) off your teeth so that you don’t get cavities or gum disease…it’s all starting to make sense! Research has found that certain components of red wine and grape seed, fruits, yellow-green vegetables and green tea have a broad range of compounds called polyphenols. These polyphenols were found to have anti-inflammatory properties as well as anti-tumour properties and prevent heart disease.
Polyphenols work to mop up the free radicals released during the inflammatory process by the body’s immune system. They work as anti-oxidants and are directly related to reducing inflammation. This doesn’t mean that you could forget about brushing your teeth and drink wine all day! Your liver would have issues and you wouldn’t be very popular at home or at the office. Wine only has an attenuating effect, it doesn’t completely stop the inflammation. Surely the best benefit to come out of this research is the homeopathic effect of certain foods (including wine) in reducing inflammation within the body. Additional research is being done to determine whether grape seed extract is efficacious in reducing gum inflammation by adding it to toothpastes and chewing gums. Personally, I still prefer a good Cabernet or Shiraz. The only downside other than the alcohol drying the tissues in your mouth is that red wine stains your teeth. Ahhhh… but that’s why they invented tooth whitening! Tooth whitening is effective in removing food related stains that have yellowed (or in this case… reddened) your smile. That is a separate topic for another time. Keep smiling (and cheers!) HL Dr Perry Lichtblau. Smiles on Seven Dental Care. Tel: 905-707-6453. www.smilesonseven.com.
Healthy Living | 15
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Foot pain ruining your golf swing... By Tej Sahota The barrier to a perfect golf swing could lie in your big toe. Or your heel. Or on the ball of your foot. These are the three areas of your feet most likely to cause pain that can ruin your golf swing. Behind these pain-prone spots can lie stiff joints, stretched-out tissues and even nerve damage. But pain relief is possible and frequently does not require surgery. The three most common painful foot conditions that can ruin your golf swing are heel pain, arthritis and pinched nerves. Arthritis can cause pain in the joint of your big toe that makes it difficult to follow-through on your golf swing. Heel pain typically results from an inflammation of the band of tissue that extends from your heel to the ball of your foot. People with this condition
compare the pain to someone jabbing a knife in their heel. Heel pain can make it uncomfortable for golfers to maintain a solid stance during crucial portions of their golf swing. Neuromas, according to FootHealthFacts.org, are nerves that become thickened, enlarged and painful because they’ve been compressed or irritated. A neuroma in the ball of your foot can cause significant pain as your body transfers its weight from one foot to the other in a golf swing. Several other painful conditions can also cause instability during your swing. Some athletes and former athletes develop chronic ankle instability from previous ankle sprains that failed to heal properly. Motion-limiting arthritis and Achilles tendonitis can also affect your balance. Ill-fitting golf shoes may cause
corns and calluses that make standing uncomfortable. For the majority of golfers and other patients, simple treatments such as custom orthotic devices (shoe inserts), stretching exercises, changes to your shoes, medications, braces or steroid injections and physical therapy can do the job. However, if these conservative measures fail to provide adequate relief, surgery may be required. Foot pain is not normal. With the treatment options available to your foot and ankle surgeon, a pain-free golf swing is clearly in view. When your feet aren’t in top condition, your golf swing won’t be either. HL Tej Sahota is a Clinician at Markham Podiatry Foot Care. www.markhampodiatry.com. 905-470-2440.
People read ads in Healthy Living Magazine. (Face it, you’re not in a good position to argue this one.) And it’s not just any ‘people’ who read Healthy Living. Creative cooks, fitness fiends, the wellness wary and healthy livers all give our pages a workout each issue. Published four times a year throughout York Region. Now that’s a healthy audience (with healthy appetites). Have a message for these masses? All you have to do is give us a call. Call Healthy Living Magazine 416-498-4997.
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Healthy Living | 17
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Healthy Living Magazine published by The Town Crier of Markham Inc. 100-7 Town Crier Lane, Markham, ON L3P 2T9 Tel: 416-498-4996 | Email: office@healthylivingmagazine.ca www.healthylivingmagazine.ca
What a Pain! Simple Steps to Avoid Back Injury Around the House By Dr. judy snider If you are one of the millions of people who suffer from back pain, it might just be your daily chores causing the majority of your pain. While housework can be strenuous, often times the chores themselves are not to blame – it’s how you complete them. Between scrubbing the floors, carrying the laundry and general cleaning, there’s no shortage of opportunities for individuals to injure themselves around the house. While it would be much easier to skip your housework, it is important to confront those challenges in a back-friendly way. The good news is that there are ways to limit the chance of injury and subsequent neck or back pain if you’re careful.
Causes/Risk Factors Most of the aches and pains your experience after house or yard work comes from muscle strain and inflammation. Overexertion tends to inflame the muscles and tendons which can lead to nerve compression and traveling pain or discomfort. If you have a history of back problems, housework can easily contribute to re-injuring the area – that’s why regular chiropractic appointments are incredibly important. Tips and Tricks One of the most effective ways to reduce the risk of back/neck pain is to treat the activity like it’s a workout. This means you should be taking the time to stretch out your muscles beforehand and avoid overexerting yourself. You can do so simply by pacing yourself by taking frequent, short breaks while drinking plenty of water. Here are a couple other great tips for avoiding back pain around the house: Be creative – keep sets of tools/ cleaning supplies on different floors of
your house so they’re never too far away Utilize lightweight tools – avoid large, bulky appliances like a vacuum. Instead, try a lightweight, long handled broom or rechargeable device Know yourself – understand how much you can safely lift and do not go past that limit Bend at the knees – using proper lifting techniques is absolutely essential when it comes to avoiding back pain Stay prepared – if you suffer regularly from back pain/discomfort, use a hot or cold compress to alleviate the discomfort; do not let the pain sit. Treatment In many cases, pain from housework will subside after a few days and will only require conservative treatment. Home remedies such as a cold compress can be helpful but if pain persists or even becomes debilitating, you might need to seek out more advanced options. HL Dr. Judy Snider. Snider Chiropractic Clinic. sniderchiropracticclinic.com. 905-770-5131.
Start Making Healthier Meal Decisions this Month Did you know that healthy eating and physical activity can help prevent several diseases, including colorectal cancer? Indeed, studies have revealed that a balanced diet that includes a variety of fruits and vegetables, whole grains, and milk has been linked to a decreased risk of colorectal cancer. However, if you are like most Canadians, you probably aren’t eating enough of these precious foods. One way to ensure that you are meeting your servings of all four food groups as recommended by Canada’s Food Guide is to download the Get Enough Helper App and track what you eat.“Not only will you get lots of tips and hand-picked recipes based on your eating habits,” says Genevieve Nadeau, registered dietitian and author.“You will
also help a great cause. Dairy Farmers of Canada will donate $1 on your behalf to the Colorectal Cancer Association of Canada (CCAC), the Heart and Stroke Foundation, or Osteoporosis Canada every day you track what you eat.” According to the CCAC, colorectal cancer is the second most likely cause of death for men and the third most common cause of death for women. It’s also the number one cancer that can be prevented through maintaining a healthy diet. That’s a very good reason to adopt healthier habits. Here are some healthy eating tips to get you started: 1. Oatmeal rules: Oatmeal is quick and easy to prepare and is a lot more nutritious than most breakfast options.
Bonus points if you prepare it with milk instead of water, and don’t forget to top it with fruit! 2. Eat your greens: Chop up crudités for the week and store them in the front of your fridge for easy snacking. 3. Swap your regular coffee: Try a café latte, since the hint of milk you might add to regular coffee is far from the recommended serving of 250 ml (1 cup); the calcium and vitamin D in milk are two key nutrients that could help prevent colon cancer. 4. Tea is your beverage of choice? Steep your tea in warm milk and add a touch of vanilla for a nice London Fog. HL For more information and healthy recipe ideas, visit getenough.ca. – News Canada Healthy Living | 19
Fitness For Dumbbells Vol.1
A personal trainer gets personal – how being fit saved his life and could save yours too! By Earl Salzman Recently I had a terrible revelation. I discovered I am mortal. I am a 63 year old personal trainer – been doing it for a long
time, and I’m in great physical condition. I’ve spent my adult life taking care of my body so that I could stay young forever. Recently, I found out that there is a very good chance I’ll need openheart surgery to repair blockages in my arteries, and an aortic aneurism. This was not supposed to happen to me. The cardiologist told me that age and heredity have a lot to do with my condition, and that there was really nothing else lifestyle-wise I could have done to prevent it. Time to readjust my paradigm. Despite best intentions, one can run up against life altering obstacles. So why am I telling you this? What does this piece of personal drama have to do with you and your fitness? I am sharing this with you because being fit in this instance probably saved my life. I noticed something was wrong with my breathing when I was doing distance running. It was not apparent when I wasn’t doing vigorous exercise. This led to a lot of tests and the discovery of my heart condition. According to my heart surgeon, lots of people are walking around with what I have, but because they are sedentary they won’t know it until something disastrous like a heart attack happens. We caught this early enough so it can be corrected and I can go back to being a fitness maniac! So despite the shock of discovering that I am subject to nature’s laws, I am grateful like us on Facebook @ monacleaning that my level of fitness possibly saved my life. Being fit can act as an early warning system when physical troubles arise. This is a wonderful benefit of fitness that I hadn’t considered until now. They tell me I’ll be better than ever after the operation and any parts they put in are guaranteed for life! I shall now attempt to break the world recovery record. HL
416.628.4905
Earl Salzman, Hon. BA, CPTN. muscleandmusic@ rogers.com. www.musclenmusic.com.
20 | Healthy Living
Health Benefits of
Bowling Among bowling's health benefits: Bowling burns roughly 240 calories per hour of activity It strengthens and tones your arm, shoulder, chest and leg muscles It improves heart and respiratory fitness It increases endurance while maintaining bone density It speeds up your metabolism The social aspect of bowling helps improve your mental outlook Bowling provides an exercise option for those with physical limitations
Checklist for Your Child’s Eye Health Children’s eye health is a fundamental part of their growth and development. Unfortunately, it can be challenging for parents and teachers to recognize vision problems in children, as they often don’t know what to look for, or how to recognize behaviours that may be connected to a visual impairment. It can be equally difficult for children to communicate or recognize issues, as they may think that they see the world the way everyone does. Despite having 20/20 vision, children can still suffer from various eye health problems, such as eye focusing, which can create frustration and lead to permanent learning consequences. According to the Ontario Association of Optometrists, one in four school-aged children has some form of vision problem. Look out for these eye appearances and symptoms as an indication of your child having a vision problem:
Appearances: One eye that looks turned in or out Bumps, styes, redness, swelling, or crusting of eyelids
An average bowler walks an average of 60 feet per turn, or about 6/10 of a mile in a three-game series Bowling is a lifetime sport. It is one of the few sports that allow you to compete at a high level at an older age. Source: Markham Bowl.
Haziness or whitish appearance inside the pupil Frequently watery eyes Excessive blinking or squinting
Symptoms: Closing or covering an eye when looking at objects Losing place or using a finger to maintain place when reading Exhibiting a reading or learning problem Complaining of headaches, nausea and dizziness Avoiding reading, colouring, or activities up close Poor hand-eye coordination No one can see through children’s eyes, except the children themselves. The best way to ensure your children have a bright future is by booking their eye exam with a Doctor of Optometry. Eye See...Eye Learn is a free program offered by participating Doctors of Optometry, helping to identify vision problems in Ontario’s young children. The program provides eye exams and complimentary eyeglasses to Junior Kindergarten children, when needed. HL For more information, visit EyeSeeEyeLearn.ca.
Healthy Living | 21
fitness
Meet you at the Barre Channel your inner ballerina for the best workout around By lynne stewart You gave up your tutu and ballet slippers years ago, but you can still dance! Barre classes are everywhere now and anyone who has tried a class comes away with a renewed connection to their inner ballerina. Have no fear, no experience is necessary as the movements and choreography, derived from Pilates,Yoga and Ballet, are fairly simple and easy to master. Barre originated in the 1940’s with the famous German dancer, Lotte Berk, and was a fusion of Ballet, Pilates and sculpting. Today’s version of Barre incorporates balletinspired moves with the best of what we know about posture, alignment, core, cardio, toning and stretching using the most effective exercises from Yoga and Pilates. Basically everything you need from a workout can be incorporated into a Barre class and each instructor, studio and Barre method brings their own unique programming to their clients. There are a few primary things Barre classes are trying to accomplish for students in the class. Posture is a catchall because every cue and every move is aiming to improve your posture and every exercise is most effective when good posture is the starting point. Every move we make in our daily lives is causing us to rotate our bodies inwards, basically an inward spiraling energy. Now imagine the ballet position, plié? This is a spiraling outwards move. And a high percentage of moves in Barre classes are done from a plié or externally rotated type of position. This concept of spiraling energy may be one of the important reasons Barre is so successful in improving posture as it aims to undo the postural deterioration that comes from being in front of computers and sitting. Spiraling open will open the front line of the body, and shorten the back line of the body, which is where we find not only our gluts but also our upper back muscle strength. In Barre classes, you are standing on your feet for a good part of class. This is beneficial as it can improve your awareness on how best to move and stand as you go through your day and your life. Standing can also improve bone density, an added benefit as we progress through life, and because you are standing your instructor can see exactly what you are doing and cue you – there’s nowhere to hide! Now as you begin doing exercises aimed at your butt or the gluts, the challenge is to actually use the gluts and core, and not some improper combination of low back and hamstrings. Barre
22 | Healthy Living
has many variations of movements, exercises, and props to target your gluts and your instructor provides cues that ensure you become acquainted or reacquainted with correct movement patterns to ensure you are lifting your butt and not letting the hamstrings drag you down. It can be amazing how one small cue in movement and alignment can change an entire exercise to be more effective. It is an art, in all honesty, that Barre, Dance, Yoga and Pilates instructors have, to explain, cue and assist their clients in doing moves effectively and safely. While DVD’s and home-based exercises are fantastic to do, make sure they are complementing your in-studio instructor-led classes so you can make the most of your time at the Barre! It’s a beautiful thing to add flowing arm movements and pretty kicks to your lunges, with a bit of added weight and resistance to make sure the muscles are getting stronger and leaner. If you attend a class you’ll also find yourself doing small little movements repetitively that at first seem very easy – you’ll be inclined to try bigger movements. However, I challenge you to stay with these very small movements for a few repetitions and you will then start to understand what it means to activate muscles“isometrically.”Isometric contraction of the muscle is the goal of many mind-body forms of movement including Pilates,Yoga, and Barre. These types of contractions help muscles to form stronger connections to the joints they support, to improve stability and movement patterns, and ultimately these closer connections help to bring a leaner look to your muscles and physique and create a more elegant beautiful posture. Did we forget anything? Oh yes! The core! The abs! The centre of the universe…I mean our physique. This is basically the centre of movement, of posture, of connection. Without your core, it’s a bit like working on a computer with no power, no connection, and no intelligence. Would be a bit silly wouldn’t it? So if you hear your instructor tell you to zip up, to draw your belly button in, to feel a“cinch”wrapping around your midsection, they’re just telling you to plug-in before you start all that work. Get your ballet slippers ready! HL Lynne Stewart, B.Sc., MBA is the Studio Owner/Instructor at Sol BARRE, Pilates & Yoga/SOL Wellness. www.solpilatesyoga.com. 416.948.7685.
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Healthy Living | 23
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MARKHAM/STOUFFVILLE Healthy Living Magazine targets your message to individuals who care about a healthy lifestyle! Excellent readership
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Published by The Town Crier of Markham Inc., 100-7 Town Crier Lane, Markham, ON L3P 2T9 Tel: 416.498.4996 | Email: office@healthylivingmagazine.ca
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Healthy Living | 29
recipe
Spicy Thai Chicken and Cabbage Soup This healthy, nutritious comfort soup is full of flavour and local fare. It’s tasty with or without the fresh coriander. You can always add more curry paste to taste, if desired. 20 minutes 25 minutes Serves: 4 to 6
Preparation Time:
Cooking Time:
:*
rving
, protein ies, 12g r es, t lo a a r c 110 bohyd r a c g 12 1 g fat, e r b fi 2g rves 6
per se
*when
recipe
se
ingredients
4 cups (1 L) sodium-reduced chicken broth 8 oz (250 g) boneless skinless Ontario chicken breast, cut into bite-size strips 3 cups (750 mL) coarsely chopped Ontario savoy cabbage 2 cups (500 mL) sliced stemmed Ontario shiitake mushrooms (about 5 oz/150 g) 1 tbsp (15 mL) finely chopped fresh gingerroot 1 Ontario onion, halved and thinly sliced lengthwise 1 Ontario carrot, cut into julienne strips 3 tbsp (45 mL) fish sauce or soy sauce 2 tbsp (25 mL) Thai red curry paste 2 tbsp (25 mL) fresh lime juice Fresh Ontario coriander Preparation
In large pot, bring broth and 2 cups (500 mL) water to boil. Stir in chicken; cook over medium heat for 3 minutes. Add cabbage, mushrooms, ginger, onion, carrot, fish sauce and curry paste; bring to boil. Reduce heat, cover and simmer until vegetables are tender, about 15 minutes, stirring occasionally. Stir in lime juice. Serve garnished with coriander.
Photo and recipe courtesy of Foodland Ontario. For more info visit www.foodland.gov.on.ca.
30 | Healthy Living
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Local Chiropractor adopts cutting edge technology that rapidly heals tissue and is clinically proven to eliminate pain. Dr. Christine Garrity, chiropractor, treats nerve, muscle and joint problems through adjustment as well as adjunctive therapies such as the Impulse iQ Adjusting Instrument, ultrasound, electrical therapy (IFC, MFAC), needle and laser acupuncture along with ergonomic and exercise counselling. Over the past year Dr. Garrity added the Theralase Laser (cold laser therapy, www.theralase.com) in her practice and the results have been outstanding. Theralase therapeutic laser treatments provide patients with a safe, effective and painless therapy that uses the body’s own natural healing pathways to relieve pain, decrease inflammation and repair damaged tissue as laser promotes cell regeneration. Over 2000 clinical studies worldwide have proven the success of therapeutic lasers in healing of neural muscular-skeletal conditions. Theralase has completed a blinded randomized control study on chronic knee pain proving the clinical efficacy of Theralase therapeutic laser technology and achieving FDA approval (September 2012). Theralase Cold Laser Therapy also known as “Low Level Laser Therapy” is a highly effective treatment option for sports related injuries and a whole range of acute and chronic conditions. Treatment time varies from 2 to 20 minutes. The total number of treatments required varies between 5-25 depending on the body’s natural healing rate and the severity of the condition.
Common treatable conditions include: • Knee Pain (FDA approved) • Arthritis • Low Back Pain • Tendonitis • Neck Pain • Sprains & Strains • Heel Pain • Carpal Tunnel Syndrome • Sports Injuries and more …
What our patients are saying: “For me, the Theralase has been a game-changer. After months of long and frustrating treatments for a painful hip bursitis, a few cold laser treatments have done what nothing else has succeeded - getting rid of the pain and promote healing.“ - Claude Forand, Markham ON “Major hip pain was successfully treated in only 3 treatments – being pain free was such a relief! The Theralase is also working great on the chronic tendonitis I have in my hands.“ - Debbie Smith, Locust Hill ON
Call 905-471-2225 to book your appointment with Dr. Christine Garrity, B.P.H.E., D.C. 22 Wootten Way North, Markham, ON L3P 3L8 • www.drcgarrity.com